This workout can be done:

• As a rep ladder (10-1)

• A rep pyramid (10-1-10)

• Against the clock (10-15 minutes, 5-8 reps/exercise/side)

• As a circuit (5-8 reps/exercise/side, add weight, 4-5 rounds, rest 60s between rounds)

Here are the moves:

• Single-leg step up to cross over squat back to starting position

• No-jump No-push Burpee

• Wide to narrow jumping squat

• Rear foot elevated split squat

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Set a timer:

• 10 Jump squats with or without weight

• 5/s Crossover lunge with or without weight

• 5/s Split squat with or without weight

• Jump rope, rope slams, run, or Burpee’s for the same amount of time as combined jump squat, cross over lunge, and split squat.

• Rest 60 seconds.

Repeat four times.

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.